How to Focus Better in a Distracted World

1. How to Focus Better in a Distracted World Ironic, isn’t it, that in today’s world of budget cuts, we are being asked to be increasingly productive at work when technological distractions are more available than ever? Luckily, there is a reliable tool that can be used to help us increase our ability to focus when necessary: meditation. Times Have Changed Thirty years ago, employees could create their own distractions by daydreaming or by focusing on music playing on a portable radio in the office. Today, in both classrooms and offices worldwide, the potential distractions have multiplied. At work, it’s likely that we’re sitting in front of computers with access to the Internet and its limitless sites. We can surf the Web to further our interests, or we can log in to our social media accounts and connect with friends and acquaintances through inventions such as Twitter and Facebook. With the development of mobile technology, in both offices and classrooms, it’s easy for employees and students to access these same sites and tools. In the corporate world, using a mobile device has the added attraction of avoiding detection by the IT staff monitoring inappropriate Web use on company servers. Improving Focus A Carnegie-Mellon University study has demonstrated that it is possible for the brain to adapt and learn to focus despite interruptions, but meanwhile, many people are relying on another excellent, effective way to improve focus that can have an impact outside our working lives: meditation. A 2012 U.S. study looked at the impact meditation has on employees in the workplace and their ability to maintain focus. It compared three groups of employees: those who underwent an eight-week

2. meditation course; those who had to wait before being enrolled in the course, and; those who took a relaxation training course. Eileen Luders, a professor at the University of California, Los Angeles (UCLA), School of Medicine, published a study in the journal, NeuroImage, in 2009, demonstrating that people who meditate have more grey matter in the regions of their brains that are necessary for attention, emotional regulation and mental flexibility. Her work, among other studies, shows that the brain can change depending on the demands placed on it. Focus and Stress Reduction One of the most interesting studies involved U.S. Marines, meditation and resilience — the ability to focus and cope under pressure. Given that stress is the norm in today’s workplace, the findings may be enlightening for employees and managers alike as they cope with day-to-day stressors. The study, published in 2011 in the journal, Cognitive and Behavioral Practice, was conducted by professors at the University of Pennsylvania and Georgetown University. Since the meditation training in this study was offered to the Marines in groups, it may be especially relevant to the workplace. Thirty-four Marines were given the meditation training, and their self-reported focus and stress levels before and after the course were evaluated. As anticipated, those who practiced regularly outside of class showed the most improvement in focus and stress reduction. Improving Your Own Focus Meditation can assist with focus in two ways. It can help you to concentrate your attention and ignore distractions, and it can make your more aware of what is happening around you, allowing you to experience the present more fully. Learning to improve focus using meditation needn’t be complicated. Writing in Time magazine, John Cloud notes that meditation doesn’t take long toproduce results. If you’re thinking of turning to smart drugs to improve your task performance, why not try meditation instead? Research shows that the improvements are measurable — and there’s no danger to your health. Not meditating yet? It’s easier than you think.